Beginner Extension Course II – Class 8

Focus: This final class of the Beginner Extension Courses completes the process of getting you ready for the Intermediate Level. You will find this is a slower paced class. There are some shoulder opening alternatives that can be used instead of inverted poses. You are guided in how to set up a supported version of downward facing dog pose. Some supported twists and reclining leg stretches are included. Salamba Sarvangasana (shoulderstand) is covered in depth. Then finish off with a longer Savasana, looking at breath awareness and Pranayama.

Key Poses: Supta Padangusthasana, Salamba Sarvangasana, Savasana.

Equipment: Mat, chair, 3 blankets, bolster, 2 blocks, belt

Level: Beginner

Duration: 60 min

Download Class



    Also can I practice head stand if I Have cervical and camel back with my lower back pain?


    After finishing the beginners extension -2, how do we select classes for intermediate? Where do we begin?
    For regular practice of beginner extension is there a sequence we can practice for few weeks?

    • Rod

      Hi Supriya,

      Well done for completing the Beginner Extension courses. That’s great! If you are feeling comfortable with what you have covered so far then the Intermediate Foundations course is a good starting point to enter into the intermediate level classes. You can find it on the courses page.

      Best wishes,


      • SUPRIYA S

        Thanks Rod for your feedback,

        Isn’t there a way to follow a sequence of asanas we learnt in Extension -2? A class that makes us practice all the asanas learnt?

  3. Arezu M

    Hello, this is a good sequence, but there is no Supta Padangustasana in it as it has written in it’s key poses.

Submit a Comment

Yoga poses
Yoga certified teacher